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CARDIO

  Eliptical The elliptical machine can provide the cardio benefits of walking or running, with reduced impact on a person's joints.  Stair climber. The stair climber strengthens the lower body.  Exercise bike.  Treadmill.  Cardiovascular, or cardio, exercises are any exercises that increase a person’s heart rate. Cardio exercises can be beneficial to people who want to reach or maintain a moderate weight or stay healthy According to the American Heart Association (AHA), an adult should get at least  150 minutes Trusted Source  of moderate intensity aerobic exercise per week or 75 minutes of high intensity aerobic exercise per week. This article will cover some of the top cardio exercises a person can do at home or the gym. It will also discuss the benefits of cardio exercises. Cardio exercises can have many beneficial effects on a person’s body. A  2015 study  found that people who completed a 4-week cardio exercise program had: an increased ...
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FAT LOSS

  What to know about the 1,500-calorie diet The 1,500-calorie diet is a diet plan that people may try when attempting to lose weight. By eating fewer calories and exercising regularly, people can create a calorie deficit, which can lead to weight loss. 12 tips to help you lose weight 1. Do not skip breakfast Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. 2. Eat regular meals Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. 3. Eat plenty of fruit and veg Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. 4. Get more active Being active is key to losing weight and keeping it off. As well as providing lots of  exercise can help burn off the excess c...
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CUTING

THE MOST DIFICULT TASK IS CUTING BECAUSE WHILE CUTING YOUR BODY IS TO WEAK   Protein is more important on a cut than a bulk because it helps to spare muscle during tissue wasting. You may not need to boost your protein intake dramatically during a cut, but keeping it a bit on the higher side can be a good idea - 1.8g per kg bodyweight is a good aim. Weight loss and macronutrients Weekly weight loss:   0.5 to 1% Trusted Source  of  body weight . Protein:  2.3–3.1 Trusted Source  grams per kilogram (kg) of body weight, or  25–30% Trusted Source . Fat:   15 Trusted Source – 30%  of total calories. Carbohydrates:   55–60% Trusted Source  of total calories, or the remaining amount of calories after someone has calculated their protein and fat. Meal timing and frequency According to the  a person should space protein intake evenly at 3–4 hour intervals throughout the day and within 2 hours following exercise. The ISSN also ...
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Bulk

BULKING IS NOT THAT  EAST BUT NOT THAT DIFICULT  1.Eat at a caloric surplus 2.Eat moderate protein and fat, and a substantial amount of carb 3.Lift heavy and focus on a moderate rep-range 4.Avoid “dirty bulking” to avoid excess fat gain 5.Eat at a caloric deficit 6.Focus on exercises that get your heart rate up and burn significant calories 7.Keep protein intake up 8.Continue to strength train, but don’t expect significant gains 9.If you’re thinking about introducing bulking and cutting into your regime, make sure you understand the benefits and the risks first. Take it easy and as always, listen to your body. HOW MANY CALORIES MALE OF FEMALE HAVE TO CONSUME  MALE-- 3,800 AND MORE  FEMALE -- 2,400 AND MORE  BALANCE OF MICRONUTRIENTS  macronutrient balance of 55-60 percent carbohydrate, 25-30 percent protein, and 15-20 percentage protein and more  Keep in mind that protein intake is most important during the bulking phase. Your body needs amino acids to...
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