0.8 grams per kilogram of body weight recommended for sedentary people. 1.2 to 1.4 grams of protein per kilogram body weight for endurance athletes such as marathoners athletes trying to increase their muscle mass range from 1.4 to 1.8 grams of protein per kilogram of body weight. Body builders' training programs typically include a maintenance phase, a muscle-mass building phase, and a tapering or cutting phase. Protein needs during these times vary. During the maintenance phase, recommended protein intake is 1.2 grams per kilogram body weight for maintenance of muscle mass. During the muscle-building phase, a protein intake of 1.4-1.8 grams per kilogram body weight is recommended. During the tapering or cutting phase, body builders significantly decrease their calorie intake. During this special phase of calorie and carbohydrate restriction, protein needs increase to 1.8-2.0 grams of protein per kilogram body weight to compensate for the use of protein for energy during this hypocaloric phase
我要瘦下来，因为肥胖对健康不好，会引起很多周边疾病 我要负责，对自己负责对家人负责，我要有能力照顾家人，而不是满身病要家人照顾我 我要做一个好榜样，爸爸喜欢做运动，孩子也会跟着喜欢做运动 最重要的是，我要让孩子看到，当我们想要达成一个目标时，只要付出努力，走在正确的路上，我们会成功的。 There is a will, there is a way. If we want it, we need to do it, and we can do it.
这是教练写的一段话： Hi Team Brilliant. After almost 3 months of hard work we're almost at the end of this intake. And I want to acknowledge all of you for pulling through the discomfort of CHANGE 🎊🎉
As someone I really admire once said, "Change is UGLY at the start, MESSY in the middle, and BEAUTIFUL at the end". And I want to congratulate all of you for a beautiful job well done because so many of you have seen results.
I want everyone to take some time to pat yourselves on the back for coming this far. Regardless what weight-loss (or muscle building) results you've seen, the most important outcome you've seen is better behavior, better mindset, and more importantly, much much more knowledge than when you first started.
Having said that, we're going to be doing the last meet-up for this intake before I go onto my own personal development course (I'll be away from 25th to 31st March) so I need everyone to do me a favor...
"What gets measured gets managed" and I want to know the kind of results you guys have experienced so far. So over the next two days I need everyone to:
1. Go to your "My Fitness Dashboard" spreadsheet and update all the habit across all the weeks (this is the last time you'll need to do this...probably) *This is so that I know which team and individual is the WINNER & MVP!
2. If you've done any bodyfat % analysis, I want you to tell me your: - starting weight - current weight - starting Bodyfat % - current Bodyfat %
These information will be used for me to report to Dr. Anna and also fine-tune the curriculum on the April intake 😉
P.S. - don't worry if your results in #2 is not as super as you expected; the most important one is #1!
P.P.S. - In the new program starting next month, the spreadsheet is going to be optional - and I've made improvements to your program that's going to make your fitness more FUN. Look forward to it! 👍🏻
早上起了一个大早 纯要去HKL CPG Launching Event, 所以我也得醒得早，带Aeris去散步（这公主最近得好好侍候，脾气不小），然后准备一些早餐，带两个小公主小王子上playschool，然后再赶去 HB workout center 去做运动。
重训记录 19032019 Leg Press = 今天学FrontSquat , 之前是 Goblet squat 10kg Forward push = Bench Press Barbell 20kg Backward row = one arm row 11kg Upward press = Barbell strict press 10kg Hip hinge = Romanian deadlift 暂时还在学姿势 Trunk/ Hip Flexion = basically is sit up
Reason #1: To Melt Fat Away The most wanted side effect of exercise is, of course, fat burning. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:
Your pants become loose
People around you begin to say that you look great
A glance at yourself in the mirror makes you smile
Your energy levels soar
You feel amazing
Reason #2: To Alleviate PainRegular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program. Reason #3: To Increase Lean MuscleMore muscle is good for many reasons. Muscle uses many more calories each day than fatty tissue. In fact, one pound (0.5 kilo) of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat. When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that? Reason #4: To Stay YoungStudies show that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process. In one study it showed that people who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger. Reason #5: To Prevent or Control Type 2 DiabetesRegular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program. Reason #6: To Lower Blood Pressure and Cholesterol LevelsExercise has shown to lower blood pressure and cholesterol levels for these two reasons:
Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.
Reason #7: To Feel GreatThe first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.