Quote:
Originally Posted by JCsBck
Oh if someone wants to add something feel free too. I can edit the post if you want.
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For 21(weight loss) you should add this:
Caloric intake must be less than caloric expenditure. In other words, you must eat less than you exercise.
Vertical jump training should provide enough activity for weight loss in my opinion, but extra workouts can be added if you want to shed that fat. On that note, lets also get this clear, you want to loose bodyfat not weight. To check how your going, it is better to do regular bodyfat tests(skin caliper for example) instead of checking the scales.
This is a great calculator for your goals and diet planning;
Calorie Calculator
The goal with fat loss diets should be eating less of the garbage, and more of the good stuff, Not starving yourself. A list of the crap you shouldn't eat:
Sodas and juices-Go ahead and read for yourself on your next ‘healthy’ fruit juice the amount of sugar. You have two ingredients-sugar and water.
High fat processed meat-sausage, pepperoni, bacon and related foods are loaded with the type of fat that will shorten your lifespan, and are also loaded with sodium. Don’t confuse these for good sources of protein.
Frozen desserts and ice cream-again, more sugar to transform your six pack
into a keg..
Sugar and oil-laden sauces–whether it is ketchup, barbecue or horseradish
sauce, the majority of nice packaged sauces are quick injections of spiced-up high fructose corn syrup.
Most processed foods–make sure your warning sirens go off when you see anything packaged in colorful wrappers, boxes, bags or containers. These foods promote ‘healthiness’ but fail to admit the degree of processing it went through. Do your own experiment-next time you are unsure of a processed food just take a look at the ingredient list. If you see more than 5 ingredients that you can not pronounce then you have to wonder what the heck you are putting in your body. Most of these foods have an exhaustive list of ‘fillers’ that preserve the shelf life and have nothing to do with nutrient value. Avoid this stuff at all cost!
Cookies-refer to the above.
Crackers-refer to the above but you get to choke down a mouthful of sodium too.
White flour products like white bread and bagels-manufacturers first remove
the wheat seed’s bran, its six outer layers, and the germ, which results in more than 75% of the vitamins and minerals being lost and over 95% of the fiber being lost. It gets worse. What little is left gets bleached in chlorine dioxide to give the bread a shelf life. It is further whitened by adding chalk, alum, and ammonium carbonate to make it feel and look more improved for the customer. An anti-aging salt that I do not even know how to spell or pronounce is added to the final stage. A few synthetic nutrients are then added back into the white flour and labeled ‘enriched,’ but in reality there has been no real ‘enrichment’ of the original product, only deception and destruction. Did you know that rats will die within seven to 10 days after being put a diet of white flour?
Baking supplies-more chemicals to wreak havoc on the human body.
Potato chips-a cumulative batch of chemicals to put an enormous amount of strain on the pancreas, which is forced to protect your body from these chemicals.
Your fat intake should come from all unsaturated fats, like olive oil, EFA's and so on. These are healthy fats and are vital for normal body functioning and are actually important if you want to loose fat.
Remember also to take out alcohol, so stop binge drinking if your serious on loosing body fat.
Your cardio should be done after weight training sessions if done on those days. There is no need for extra cardio on plyo days imo, if your following a good program(which you should be doing).
Re: Beginners Guide to Training ( Read this before you post)
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